Friday 13/6/14 – Competition

Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds

B.
Perform each set for time of:
Snatch x 5 reps
Rest 2-3 minutes
*Set 1 –52-62/34-42.5 kg
*Set 2 – 62-70/38.5-47.5kg
*Set 3 – 70-175/47.5kg-57kg
*Set 4 – 84-92/57-62kg

C.
Six rounds for time of:
6 Power Cleans (100/70kg.)
6 Bar Muscle-Ups
6 Handstand Push-Ups to 6″/4″ Deficit

**PROGRAM NOTE – This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. The next cycle begins on Monday, June 9…so if you have friends who have been waiting to jump in, please tell them to do so now or next Monday. There is no better time to jump into the program work hard through the off-season to build up your foundational strength and aerobic base, and be ready to achieve your goals in 2015.

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